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Four Day Superset Split
Cutting
Advanced
Dumbbell
Plan Details
The Four Day Superset Split routine by snakebacon is a 10 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest and Back
Est. 46 min
6 exercises
Barbell Bench Press
5 Sets x 12 Reps
Weighted Pull-Up
5 Sets x 12 Reps
Barbell Decline Bench Press (Wide Grip)
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Push-Up
5 Sets
Pull-Up (Hammer Grip)
5 Sets
Day 1
Chest and Back Alt
Est. 46 min
6 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Chin-Up (Close Grip)
5 Sets x 12 Reps
Dumbbell Decline Fly
5 Sets x 12 Reps
Dumbbell Bent-Over Row (Palm in)
5 Sets x 12 Reps
Dumbbell Deep Push-Up
5 Sets
Pull-Up (Hammer Grip)
5 Sets
Day 2
Abs Alt
Est. 91 min
7 exercises
Weighted Decline Rotation
4 Sets x 30 Reps
Bench Weighted Decline Crunch
4 Sets x 30 Reps
Windshield Wipers
4 Sets x 30 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 30 Reps
Bench Oblique Crunch
4 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 30 Reps
Dumbbell Side Bend
4 Sets x 30 Reps
Day 2
Abs
Est. 77 min
6 exercises
Stability Ball Weighted Sit-Up
4 Sets x 30 Reps
Weighted Hanging Knee Raise
4 Sets x 30 Reps
Stability Ball Weight Plate Side Bend
4 Sets x 30 Reps
Dragon Flag
4 Sets x 30 Reps
Cable Crunch
4 Sets x 30 Reps
Stability Ball Pull-In
4 Sets x 30 Reps
Day 3
Rest/Cardio
Est. 0 min
0 exercises
This day is empty
Day 4
Shoulders, Biceps and Triceps Alt
Est. 83 min
9 exercises
Barbell Shoulder Press
5 Sets x 12 Reps
Dumbbell Preacher Curl
5 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 12 Reps
Dumbbell Rear Deltoid Row
5 Sets x 12 Reps
EZ Bar Curl
5 Sets x 12 Reps
Dumbbell Tricep Extension
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Day 4
Shoulders, Biceps and Triceps
Est. 83 min
9 exercises
Barbell Rear Military Press
5 Sets x 12 Reps
Dumbbell Incline Curl
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Barbell Upright Row
5 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 12 Reps
Dumbbell Seated Arnold Press
5 Sets x 12 Reps
Dumbbell Spider Curl
5 Sets x 12 Reps
Dumbbell Tricep Kickback
5 Sets x 12 Reps
Day 5
Legs
Est. 54 min
6 exercises
Barbell Squat
5 Sets x 12 Reps
Dumbbell Seated Calf Raise
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Dumbbell Lunge
5 Sets x 12 Reps
Single-Leg Donkey Calf Raise
5 Sets x 12 Reps
Day 5
Legs Alt
Est. 54 min
6 exercises
Barbell Front Squat
5 Sets x 12 Reps
Single-Leg Donkey Calf Raise
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Barbell Lunge
5 Sets x 12 Reps
Dumbbell Seated Calf Raise
5 Sets x 12 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
